Ok, I know this one is a no-brainer, but I love talking about snacks: I like mine salty, and potato chips and popcorn are at the top of that list. Ounce for ounce, most brands of popcorn have fewer calories, carbohydrates, fat, and sodium than classic potato chips, with the added benefit of about 3-4 grams of fiber per ounce. Sprinkle on your favorite spices and go dancing! In the end, it’s all about enjoying your food and making the most of every bite. Happy Nutrition month!

Nutrition Month Tip:Super Tracker is a 100% FREE diet and fitness tracker from the USDA. Look up nutrition information, set fitness and weight-loss goals, and participate in group challenges. Unlike it’s commercial competitors, there are no ads and no paying for upgrades. Check it out:https://www.supertracker.usda.gov/

references

Which has more sugar, a bag of purple grapes or a bottle of no-sugar added juice?

Hidden sugar is certainly a trending topic among nutritionists and diet enthusiasts, and fruit juices are a common enemy. Juicing extracts the liquids from fruit, concentrating the vitamins and nutrients and removing solid components such as fiber. That means you’ll get more nutrients per serving, but you’ll also consume more sugar and won’t feel full as fast. In this case you could eat two servings of grapes and still consume less sugar than you would in one serving of the "no sugar added" juice!

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My friend, Trish Farano, Registered (D.T.R.) from Dierbergs School of Cookingtells me this is not a sad looking tomato; it’s a Japanese Persimmon. Like tomatoes,persimmonsare high in vitamin A, but they have considerably more sugar (about 21 grams per serving) and taste much sweeter. Trish recommends using them in salads or making jams and jellies. The best season for buying persimmons is October-February. You can hasten ripening in the off-season by placing this little beauty in a paper bag with an apple.

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March is nutrition month and to celebrate, my friend, Trish Farano,Dietetic Technician, Registered
(D.T.R.) from Dierberg's School of Cooking helped me out with some Nutrition Month challenges.Check the Library's Facebook’s page for new video challenges each week throughout March!

Vitamin C is a water-soluble nutrient, which acts as an antioxidant in our bodies. That means it fights
free-radicals and helps convert all that healthy food into lasting energy. It is also boosts the immune system and helps make collagen, the protein that helps heal wounds and keep our skin looking great!

Oranges usually get all the C glory, but there are other delicious plants that have even more Vitamin C, including kiwi and broccoli.

So, Which has more Vitamin C: an orange or a bell pepper? ​

Nutrition Month Tip: Whole foods like plants often don’t have nutrition labels, but you can always check for yourself! Google any whole food and you will see USDA Nutrition Facts on the right side (or on the top of the results if on a mobile device).

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Dear Ask Alison,
I have a son that has recently taken interest in being a vegetarian. I am also a vegetarian however I wonder if their are risks to his growth because he is so young. I am not really sure of how much protein is in certain foods or if he's getting the proper amount. Please help!"
~ Katie F., St. Peters

For healthy school-aged children, the Institute of Medicine recommends between 10-35% of daily calories from protein sources, which works out to about 19-34 grams per day. In addition to protein, the USDA says “Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.”

Here are my favorite vegetarian sources of vital nutrients:

Protein:quinoa, buckwheat, beans (combine with rice to make a ‘complete’ protein*)

Be sure to check with your son’s physician about his recommended daily protein and vitamin intake. Every body is different and has different requirements based on age, weight, lifestyle, and medical history.

*Protein complementing isn’t essential to getting the benefits from protein-rich foods. Eating beans alone will also give you great protein benefits!

Bonus:Spirulina is a superfood, which contains all but one (vitamin b12) of the essential nutrients above! Check out the Ask Alison blog post for great ideas on "hiding" this little gem in your favorite foods.

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Materials and reference assistance at the St. Charles City-County Library District are provided for informational purposes only. None of the information provided is intended as​medical advice nor is it meant to establish a doctor/patient relationship or prescribe or replace the advice or opinion of health care professionals. You should always consult a physician before beginning or making changes in your diet, supplements or exercise program; for diagnosis and treatment of illness and injuries; and for advice regarding medications.